Yes these are decadent. And chocolatey. And an absolute treat.And yes, you could make these for a birthday party or special occasion.And yes, all taste buds would be satisfied and delighted and wonder where you got the recipe 😉But.BUT.No, you needn’t wait. No, you needn’t deny yourself these delicious chocolate banana cake-like delights, simply because no one is having a birthday or a party or an event of any kind at all.Just make them because they are yummy and satisfying. No guilt. No shame. No negative BS of any kind necessary at all.YES! You have my approval & support. Make these cupcakes just because you want one and eat it with intent and enjoyment and explore the sensory experience and feel really good about it.

Inspired by overripe bananas and a, perhaps hormonally encouraged, desire for something chocolate, these are SOOOOOOOO good. And easy. And if you eat anything like we do at our house, you’ll have most of these ingredients, if not all, on hand. Please enjoy them in a way that feels good to you. If you have a tendency to eat too many goodies when you have them hanging around then share them with your neighbours or friends or your neighbours friends or pop them in the freezer and eat one every now and again ☺️

In a large mixing bowl, mash banana with a fork until mushy and smooth. Add all other ingredients, except chocolate chips, and continue to mix with a fork. Finally, mix in 1/2 cup of chocolate chips and spoon out batter into your lined muffin cups.

With the last 1/4 cup of chocolate chips, sprinkle tops of muffins with roughly 3-4 chips and lightly press them into the batter.

Bake for 20 - 25 minutes until set and an inserted toothpick comes out clean. Allow to cool before serving, then devour!

If you make these cupcakes, please let me know how they turned out for you!! Leave me a comment here or better yet, share a pic on instagram and tag me so that I can see your beauties!

This beautifully flavoured quiche is a wonderful dish for a crowd or a special Sunday morning brunch. I recently served this up to a group at a retreat, and they were SO in love that they have inspired me to share the recipe on the website.You will need a bit of time to caramelize the onions and roast the squash, but the steps in this dish are so worth the time commitment 😉As always, feel free to modify the recipe to suit your taste buds and preferences. You can easily swap out the butternut for a different squash or add sautéed mushrooms and/or sun-dried tomatoes. Keep in mind that because the onions are caramelized, there is a bit of a sweet taste to this quiche, so modifying too much might work against you.

Slice one large onion and place into a large saucepan. Add avocado oil and balsamic vinegar. Cook the onion slices on medium/high, stirring frequently. Once the onions start to get translucent, turn the heat to medium/low and cook until they start to caramelize. This will take roughly 30 minutes.

While the onions are cooking, cut the butternut squash into 1/2″ cubes and place in an 8x8 glass dish, coat with 2 Tbsp coconut oil and season with salt and pepper.

Let the squash and onions cool slightly. Combine the eggs, coconut milk, spinach, dried herbs, butternut squash, and caramelized onions in a large bowl. Mix well then pour back into your 8x8 glass dish still greased from the squash.

Bake for 45-55 minutes, or until the centre of the quiche is set - you can check by simply wiggling the pan slightly to see if the eggs are firm. Serve with parsley, green onions, fresh tomato, and/or sliced avocado.

If you make this recipe, please leave me a comment and tell me how it turned out for you!! I’d love to hear from you 😊

We often don’t give coleslaw enough credit. It shows up around bbq season as a potluck companion, weaving in and out of our spring and summer evenings without much fuss: neither a fan favourite, nor a neglected dish. When asked about coleslaw, most just shrug with a bit of a “meh” approach. Poor coleslaw.

Let me attempt to change your thoughts on coleslaw, my friend.

There’s a few ways to “do” coleslaw.

#1: Dump out a plastic bag of pre chopped cabbage and squeeze on top some kind of goopy dressing containing weird ingredients coming from a weird package .#2: Buy a head of cabbage, shred it, add mayo + celery salt + lemon and call it coleslaw.#3: Put a little thought and time into your coleslaw making: finely shred cabbage by hand, add a few other tasty vegetables, some fresh herbs, and create a delicious & health supportive dressing that serves both your body AND your taste buds 😋

In general, the more you put in to your food, the more you will get out of it. And a little effort can really go a long long way!

What I love about this recipe is that it’s versatile, but also a bit more interesting than your average bag + dressing coleslaw 😉. I’ve tossed in some shredded kale and fresh herbs for green, added flavour, but also to increase the nutrient quotient of the dish. The dressing is practically a nutrient powerhouse all on its own, with fermented coconut milk, cashews, fresh lemon, apple cider vinegar, and garlic!

A simple weekday dinner or a fulfilling lunch, this soup is super simple to put together, nourishing for the belly and the soul, as well as totally delicious! We tested this soup on a room full of 6 and unders, and got some super happy smiles and thumbs up from the littles and many happily surprised: “what did you put in that soup?” reactions from the parents. Always a huge compliment!

HINT: To make this soup taste extra amazing, make your own veggies stock: simply bring a pot of water and a bunch of loosely chopped vegetables to a boil, add salt, pepper, and any other desired herbs & spices, reduce heat and simmer for as many as 4 hours on low (I like to sauté the onions with some garlic & ginger with a bit of coconut oil first to add a bit of flavour). Strain out vegetables and here you have a delicious & simple vegetable broth. This kind of broth is great to make in the height of market season when there are loads of imperfect root vegetables like celeriac, parsnip, yams, potatoes, celery, carrots, & broccoli, just hanging about. YUM!

In a large soup pot, melt coconut oil and onions over medium heat. As onions become soft & translucent, add salt, ginger, garlic, turmeric, and carrots. Cook for about 10 minutes, stirring frequently, until carrots are slightly softened and mixture is fragrant.

Add vegetable stock, bring to a boil and then reduce to a medium-low simmer for 15 minutes. Add coconut milk and simmer another 5 – 10 minutes.

Serve with a sprinkle of toasted pumpkin seeds and/or a spoonful of coconut cream.

Like always, if you make this soup, please let me know how it went! AND, if you don’t want to miss any upcoming recipes, be super to sign up for my email list below! I promise to only send out inspiration, upcoming class info & deliciousness!!

Warming to the soul, gentle on the belly, and all around satisfying, this is a soup that is incredibly versatile in that you can throw in any veggies you have lying around, serve with soaked brown rice for the big eaters (did I say teenager?) or swap in chicken for tofu, if that’s your fancy.I find this recipe quick & easy because these are all ingredients that I mostly have in the house, so long as I have about a 25 minute window to get dinner on the table, this soup can make that happen!

But first, a quick word on Tofu…

A while back, we were a bit scared off of soy in the health industry due to its phytoestrogen content. Phytoestrogens are plant compounds and dietary estrogens that can only be consumed through food sources. Due to increases in hormone dysfunction and estrogen dominance issues in both men and women, there have been concerns about the regular consumption of phytoestrogens and their affect on thyroid function, reproductive development, and breast cancer risk. Like so many foods, the consumption of estrogen containing foods is problematic for some and beneficial for others. As with all fluctuations in nutritional information, is it always important to do what is right for you, as an individual, with differing preferences, needs, history, and health struggles. If consuming estrogen of any kind is problematic for you, likely it is safest to steer clear. For many others, consuming tofu as part of a balanced, plant-based diet, can be health promoting.

Why consuming Tofu could be beneficial:

Soy consumption may actually lower your risks for breast cancer:

“Estrogen has positive effects in some tissues and potentially negative effects in others. For example, high levels of estrogen can be good for the bones but can increase the likelihood of developing breast cancer. Ideally, you’d like what’s called a “selective estrogen receptor modulator” in your body that would have proestrogenic effects in some tissues and antiestrogenic effects in others. Well, that’s what soy phytoestrogens appear to be. Soy seems to lower breast cancer risk, an antiestrogenic effect, but can also help reduce menopausal hot-flash symptoms, a proestrogenic effect. So, by eating soy, you may be able to enjoy the best of both worlds. “1

More good news:

”According to Marji McCullough, ScD, RD, strategic director of nutritional epidemiology for the American Cancer Society, epidemiologic studies that followed large populations of healthy women for many years either have shown no association between soy and breast cancer or a protective association from eating soy. Even breast cancer survivors may not need to worry. Three studies looking at women’s eating habits and other lifestyle factors after breast cancer found that, in the combined total of 9,000 breast cancer survivors studied, eating soy actually lowered the risk of breast cancer recurrence, even in women with estrogen receptor–positive tumors (although less so), and regardless of whether they were taking tamoxifen.”2

As with all foods that have been processed in any way, choosing the right kind makes all the difference!

Buy sprouted or fermented where possible - these will be more digestible & will make the nutrient value more accessible

My favourite, locally processed Tofu:

No, we are not affiliates, I just like their product and always love to support local as much as possible!

Ok, so now that you’ve expanded your knowledge base on tofu 🤓, you’ve earned the recipe!

Green Curry Soup with Sesame Tofu

For the Sesame Baked Tofu:

1 block of tofu drained (I like to slice it into 1/2 - 1” slabs and wrap it in a tea towel on a plate. Then I’ll put lots of weight on top to drain all the water out, usually a large stack of plates, and leave it to drain for an hour or so)3 Tbsp wheat-free tamari1.5 Tbsp sesame oilLots of fresh pepper

Cut drained tofu into small cubes and toss with all other ingredients in a medium bowl. Allow to marinade for roughly 1/2 an hour. Bake @ 350F for 35-40 minutes, stirring and flipping cubes occasionally, until browned and a bit crispy. Remove from oven and set aside.

In a large soup pot, sauté onion with coconut oil and salt over medium heat until softened. Add ginger, garlic, and cauliflower, broccoli, & red pepper, and sauté another few minutes until fragrant.

Add stock, coconut milk, curry paste, sesame oil, tamari, maple syrup and pepper, and stir well with a spatula to remove any clumps. Bring to a gentle boil, then reduce heat to low and allow to simmer for 20 - 30 minutes or until all vegetables are soft but not mushy.

Add tofu and greens and allow greens to wilt and tofu to heat through. Serve with a squeeze of lime and fresh cilantro. You may wish to add a few scoops of rice, quinoa, or rice noodles for a larger, more dense meal. Enjoy!

If you make this soup, please let me know how it goes!! Better yet, take a most beautiful pic and post it on Instagram or Facebook and tag me 😋! I want to know if you are using my recipes!

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The time has finally come to post this birthday cake!! 🤪

Every February, my son’s birthday comes around, and I find myself so busy trying to plan a party, come up with a cool gift, make awesome party food, hammer out a delicious AND nutrient rich birthday cake, while meeting all the requirements of the birthday boy…that when and if the time comes to write out the cake recipe and post about it, I’m just too bagged!

Well, this year is different, my friends.

Although none of the above changed in any way, I have taken the time this year to get this recipe to you because it has FINALLY become my favourite, decadent, no-non-food-weirdness-ever, chocolate birthday (or anyday) cake!! And it has been officially taste tested by a pack of the harshest critics….11 year old kiddos!

Several years in the making, here’s a birthday cake that can accommodate all the dietary restrictions, make all the tastebuds sing, is moist and not overly dense, AND satisfies my NUTRITIONISTA REAL FOOD requirements (which is not always that easy!).

Line 2 x 7” cake pans with parchment paper and lightly grease them with coconut oil. Preheat the oven to 350F.

In a large bowl, whisk together the flour, cacao powder, sugar, baking soda & salt, until there are no lumps or clumps.

In a separate medium bowl, combine eggs, coconut milk, oil, applesauce, vanilla, and maple syrup, and whisk together until smooth. Pour wet ingredients into the dry mix and combine gently with a large spatula. Do not over-mix.

For the frosting: In a double boiler (or a glass bowl set over top of a medium pot with a few inches of water) melt chocolate chunks and coconut oil until runny. Transfer melted chocolate mix to the food processor and add in all other ingredients. Combine until smooth and thick. Adjust sweetness as desired (dark chocolate chunk sweetness will vary).

For cake assembly: Remove one cake from pan (don’t forget the parchment!) and place on a large serving plate. Evenly spread a thick layer of frosting over the top of the cake (I like to use a small spatula or a bread knife for this). Carefully remove the second cake from its pan and set on top of the bottom layer. Spread all remaining frosting over the top and along the sides of the cake to cover completely. Cake will keep on the countertop for roughly one day, refrigerate leftovers (if there are any 😉).

If you make this cake, please drop me a note with your feedback or kitchen dancing enthusiasm!! I want to know how it went and if I need to make any adjustments to the recipe!Happy cake making celebration 🎉

These cookies were specifically designed for an afternoon pick-me-up. They are the perfect nutrient packed punch that will give you a little hit of sweetness, flavour, and crunch, but are designed to keep your blood sugars stable, your energy levels strong & steady, your cells nourished, and your mind clear! What I call the magic 3, these lovelies contain all 3 macronutrients: carbohydrates, protein, & fat, a magic combination that slows the glucose distribution, giving you energy, but in an even and sustainable fashion. Have one in the afternoon, after a run, a walk, a long morning of computer work, or a tough meeting, and take notice how far they get you into the early evening - I’m betting you will be surprised 😉

You can feel good about these cookies!

They are: plant-based, vegan, gluten & dairy-free, grain-free, sweetened with coconut sugar - which is a minimally refined sweetener that has minimal affect on blood sugar, they contain beneficial nutrients, vitamins & minerals, AND are satisfying for the palette & the soul!

Add the melted coconut oil, vanilla, and 2 Tbsp of water, adding more water as needed. Mix should stick together.

Loosely cover and chill in the refrigerator for at least 30 minutes or overnight.

Preheat oven to 350 F. With your hands, roll dough into roughly 2-3 Tbsp sized balls and place on your lined cookie sheet. Flatten the cookies slightly. They will not spread much, so they can be quite close together.

Bake for 20-25 minutes or until the undersides are golden brown and the tops appear slightly puffy and cracked.

Did you make these cookies? How did they turn out? I’d love your feedback, leave a comment below ☺️

I am a die hard salad lover, I’m not gonna hide it!But even for us die hards, you really must continue to mix it up in the kitchen or the salad ho hum boredom, can’t stand that same bloody balsamic vinaigrette one more day, takes over. During the winter months, it’s a great move to mix in some seasonal root vegetables with your leafy greens to shake up the salad routine. By also adding a high protein & complex carbohydrate component in the quinoa, this salad is a well rounded meal that will last you quite a few days!

Why we love Yams 🧡

Yams are a great source of vitamin C, fibre, potassium, manganese, and B vitamins

Yams are a starchy vegetable, made up of carbohydrates and dietary fiber which helps stabilize blood sugar levels - beneficial for diabetes

They are known to reduce cardiovascular disease due to their high B6 content

High in antioxidants and beneficial to proper function of the immune system

High vitamin A contained in the yam is converted into beta-carotene which helps to maintain healthy mucous membranes in the eyes, aiding night vision and age related vision loss, and also supports healthy bone development and provides protection from lung and mouth cancers

Why we love Quinoa 💛

Quinoa is gluten-free, high in protein and one of the few plant foods that contain all nine essential amino acids

It is high in fiber, magnesium, B vitamins, iron, potassium, calcium, phosphorus, vitamin E and various beneficial antioxidants

Contains plant compounds called flavanoids known for their anti-inflammatory, anti-viral, anti-cancer, anti-depressant qualities

Is low on the Glycemic Index which makes it great for stabilizing blood sugar levels

Toss cubed yams in melted coconut oil and season with salt & pepper. Roast @ 375F for 25 minutes or until cooked through but not mushy. Cool slightly.

Cook quinoa by combining dry quinoa with water. Season with a little salt and 1 tsp of coconut oil, if desired. Cool slightly.

For the dressing, combine all ingredients in a glass jar and shake or stir until well combined.

In a medium salad bowl, combine all salad ingredients with a fork. Coat with roughly 1/4 - 1/3 cup of the dressing, adjusting seasonings and volume of dressing as you go. Note: start with a smaller amount of dressing and add a little more at a time so as to not have it be too soaked.

Will keep up to 5 days in the fridge.

If you try this recipe, PLEASE let me know how it turned out & how much you loved it (and even if you didn’t 😉) AND if you’d like more recipes like this one, sign up for the Newsletter below!

This is a dense bar that’s perfect for an active day on the slopes, snack attack in the kids’ lunchbox, and a long day’s work in need of an afternoon pick-me-up! Loaded with mineral rich cacao powder, blood sugar stabilizing dates & oats, full spectrum amino acid hemp hearts, extra protein in almond butter and chopped almonds, and intensified in taste by dried cranberries and shredded coconut, I’m not convinced that this bar is missing anything! Except maybe some warm bellies 😋

Deep in the summer swing, with armloads of both kale and basil, this pesto came together simply (& deliciously) and has been made several times since (the kids even made it at my Kids Cooking Camp and it was an absolute success)! With the summer days sailing by as fast as they do, I haven’t had much time to post this recipe. Here it is now and, don’t worry, the basil and kale should still be in abundance for a while yet.

So far, we’ve served this up straight with tortilla chips, alongside some lovely barbeque’d salmon, on top of lentil veggie burgers with roasted yams, and in a crusty bread sandwich with roasted peppers. We’ve decided that it will pretty much get along with anyone (just my kind of spread)!

Oh my, oh my, oh my. If you have not yet jumped aboard the Buddha Bowl Bandwagon, well there is no time like the present! This here is an easy weeknight meal with some kinda fantastical Thai-style coconut cashew sauce that’ll knock your socks (or in my case, slippers) right off!

This bowl is composed of roasted yams, steamed kale, quinoa, shredded carrot, and toasted cashews, but you can make this bowl of goodness your own by adding in whatever your heart desires (or your fridge seems to be done with!). Or, better yet, just make up a batch of this sauce and eat it on everything, every day, all day! Yessss!

It’s fairly easy to find cookie recipes online these days, but it’s my experience that most cookie recipes contain unnecessary added sugars, flour, and oil, and can be tricky for people with food intolerances or allergies. This recipe makes a really nice cookie, that’s super satisfying, easy to make, and uses only real food ingredients. The flour used here is oat, but you could sub another light gluten-free flour such as brown rice, or a blend. Another option would be to make your own oat flour by simply blending some oats in your food processor until a flour-like consistency is met and use that. Also, if you want to make a nut-free cookie here, simply swap out the nut butter for a seed butter like sunflower.

I’m calling these a “lunchbox” cookie because they keep well, are not high in sugar or refined ingredients, and will absolutely qualify the kiddos’ requirements for a treat-like snack to take to school.Some Mom (or Dad) advice: double the batch and throw the 2nd batch in the freezer – simply pop a frozen cookie in your kids lunchbox in the morning and it’s defrosted a few hours later. High-fives all around!

In times of endless change, the soul desires comfort: soothing, calming energy, warm baths and thick socks. We may crave grounding practices, getting our hands in the dirt, dancing bare foot; we may yearn for gentler sounds, mellow music and empty houses. Our cravings of comfort are natural and normal; our body and mind meshing with the ebb and flow of the seasons, the dynamics of changing weather and the rotation of the earth.

Our cravings for foods are no different. Warmer weather melds with garden veggies, leafy greens, cold juices, and fresh fruit; the colder air brings a desire for warmth in stews and soups, chilli and tea. Tune in to these cycles; tune in to your cravings. What does your body need? What does your soul need? What are your cravings trying to tell you?

Here is a stew to comfort you on a cold day; a day of change or uncertainty; a day of grief or despair; a day you desire to be nurtured. This stew is both hearty and gentle, simmered with healing foods and flavoured with subtle notes. Make this stew for a friend in need, a tuckered child, or for your own asking soul. Be soothed. Be satisfied.

In a large soup pot, melt coconut oil over medium heat. Add onions and salt and saute until softened. Add garlic, ginger, celery, carrots, and spices and stir for a few minutes until fragrant. Add tomatoes, lentils, stock, and coconut milk, and bring to a boil. Reduce heat and simmer for 25-35 minutes until vegetables are tender.

Add Swiss chard and lemon juice and simmer another 7-10 minutes until the chard is wilted and the flavours have blended. Adjust seasoning, as desired. Serve immediately, although, as with most stew, this will get better with a little age. Feel free to divide the stew amongst freezer safe containers and freeze some for an easy, nutrient-packed, weekday meal. Enjoy!

A note on lentils: Lentils are one of my favourite foods! They are earthy and grounding, high in soluble fibre, which makes them great for digestion and for maintaining stable blood sugars. They are a great source of plant-based protein and iron, and are supportive in proper energy production and metabolism function. Plus, they are tasty little guys and so satisfying for the belly!

I am SO in love with this Chili!!The crisp Fall air has officially moved in to our little nestled village and I’m craving warmth in every way.This Veggie Squash Chili is so loaded with comfort: it’s full flavour & mellow spice, the fulfilling density of squash and black beans, and the complete satiating sensation that comes with a warming bowl of goodness on a dark October night! Best thing? My kid devours it with “umm’s” and “ohh’s” and requests for its presence in his lunch box. As a parent (and a Nutritionist), my feeling on this is = SLAM DUNK!

If in your previous life you’ve associated Chili with beef and grated cheddar cheese, I dare you to step away from your old ways and open yourself up to the Veggie Chili movement. Nothing is missing from this one, I kid you not! However, don’t forget to delight your taste buds with those tasty garnishes: fresh cilantro, avocado, cashew sour cream (if you like to go the distance ), and definitely those toasted pumpkin seeds for a little crispy crunch!Make this my way or change it up to suit your heart’s desires! But do let me know how you like it, if your family devoured it, and if you brightened someone’s day with it!

Nutritional Notes: Kabocha squash is loaded with Vitamin A (beta-carotene) known for its immune support, eye, skin & hair health, Vitamin C, plant-based iron, B vitamins & fibre. We love beans for their incredible protein power, fibre density, and benefits to cardiovascular health. Onions and garlic are amazing antioxidants, cancer fighters, and protectors against heart disease. And we are still crazy about Kale, no matter what they say, for its antioxidant properties, nutrient-density, Vitamin C, mineral dosage and heart protective capabilities!

In a large heavy-bottomed pot over medium heat, warm the coconut oil and onion and sauté until softened. Add the squash, onion, peppers, carrot, celery and salt. Stir to combine and then cook, stirring occasionally, until the vegetables are tender, about 7 to 10 minutes.

Add spices and cook until fragrant, stirring constantly, 3-5 minutes.

Add the tomatoes, beans, vegetable broth and bay leaf. Stir to combine and bring to a simmer. Maintain a gentle simmer for 30 minutes or until vegetables are tender. Stir in kale, cook another 10 minutes and then remove from heat

Before serving, add lime juice and fresh pepper, and adjust to taste. Serve with fresh avocado, cilantro or basil and toasted pumpkin seeds.

The ladies crave chocolate, okay?! Particularly at certain times during their cycle. There is a reason for this and it goes beyond a typical chocolate craving: women crave chocolate during the week leading up to menses because as the body prepares to lose extra volumes of blood, it demands more nutrients, particularly minerals. Real, unprocessed, high-cacao content chocolate (no, not mars bars & snickers, my Loves) is very high in minerals and the perfect mineral booster pre-menses (in small doses of course!). Eating a particularly nutrient-dense diet during this time encourages regular hormonal function, decreasing excess inflammation and reducing stress on the adrenals and the endocrine system.

Other Hormone Balancing Ingredients in this Recipe:

Avocado: Full of fiber, potassium, magnesium, vitamin E, B-vitamins, and Folic acid, avocados are a powerhouse food for hormone balance. They are a great choice for balancing insulin metabolism in your body and are also anti-inflammatory.

Tahini: I love love love tahini and use it liberally in many of my recipes. This beauty seed butter is loaded with phosphorous, magnesium, potassium, iron, and is one of the best plant-based sources of absorbable calcium. It is also helpful in liver detoxification, is high in protein, is alkaline, and promotes healthy skin and cell growth.

Maca: Maca is an endocrine adaptogen, gaining a gleaming reputation for its positive influence on hormone regulation. Maca stimulates and nourishes the hypothalamus and pituitary glands, which can have positive influences on the thyroid, pancreas, adrenal, ovarian and testicular glands.

If the idea of making your own crackers sounds intimidating, you’re not alone. However, it needn’t be! Particularly if you are currently harvesting a lot of kale from your garden, or if you grabbed a bunch at the Farmer’s Market that you don’t have a clue what to do with, these crackers are easy, they work seasonally, and are completely NON-intimidating!! I promise.

Warning: they will look brilliantly green before you pop them in the oven…

The flavours are strong in this cracker, which I love, but you can easily dial down the flavour by omitting the garlic and onion powder or cutting the quantities in half. I served these up with some herbed cashew cream cheese and sliced cucumber, which was unreal! But they would do really well with some traditional hummus, olives, and a few chunks of candied salmon. However you like to serve them, enjoy and let me know how you like them!

Preheat the oven to 300 °F and line a baking tray with parchment paper.

Put the kale leaves into a food processor and process until finely chopped. Add the remaining ingredients and process again to a smooth paste.

Using a spatula, spread the mixture onto the lined tray as thinly as possible.

Bake for 25 minutes, take the crackers out and score into desired sized crackers with a large knife. Bake another 25-30 minutes. Allow to cool completely. Break apart into pieces by hand. Store on counter exposed to open air (they will soften in a sealed container).

So, here you are: a minimal ingredient, week night soup, that’s been a surprise hit in our home for a few weeks now. Most of the ingredients are the kinds of things that I have on hand, which makes this soup particularly fantastic when it comes to the last minute, no-idea-what’s-for-dinner, gotta-pull-something-outta-your-hat-and-quick, kinda night. Just be sure to use roasted diced tomatoes (and yes, absolutely you can roast them yourself, you go getter, you!) and not plain diced tomatoes because the flavour will certainly be lacking.

We topped this soup off with some cubed avocado and fresh cilantro, but you are most free to be creative and turn that garnish scene into whatever your lovely heart desires. Just be sure to let me know how amazing it turned out!

If you are the kind of person who gets intimidated by all the gorgeous food photos online and wonders how those people can find the time and energy to make such gorgeous food all the time. This one’s for you.This recipe is SUPER simple, uses easy to find ingredients, and has a very versatile dressing that you can easily use again and again for many other (potentially less-than-instagram-impressive) salads of all kinds!

If you felt like boosting the volume and density of this salad, by turning it into more of a meal, then I would suggest adding in some cooked quinoa or even a kamut rotini pasta kinda thing.But simply as is, is quite lovely.

Mango + Blueberry + Coconut = I’m IN!!This delicious powerhouse combo works beautifully in these muffins. What’s extra awesome, is that they are minimal ingredient and made simply with all, easy-to-find, whole food ingredients. My son’s first reaction should have been one of those funny-crazy kid youtube videos, because he was so excited about how good they were, that he had us all busting a gut in the kitchen over it. I haven’t met a kid yet who wasn’t pretty stoked on mangoes and blueberries, so these ones should be an easy sell

If you feel like going the extra mile with this recipe, make your own almond flour by simply grinding up your favourite almonds in a dry food processor until a fine meal is formed.

Nutritional Tip: Store your almonds (and all nuts & flours) in your fridge, they will last longer and stay fresh. Once a nut gets too old, the oils start to turn. These rancid oils are at the root of many health struggles, including inflammation, cancer, atherosclerosis, Alzheimer’s, and many other damaging health conditions. Take good care of your nuts, my friends

In a large bowl, whisk together almond meal, coconut flour, baking soda, and salt. Set aside.

In a medium bowl, whisk together egg, maple syrup, coconut oil, vanilla, lemon juice and zest. Stir in chia seeds and allow to set a few minutes.

Pour wet ingredients into your large bowl with the flour mixture and stir until just combined (do not over-mix). Fold in shredded coconut and fruit.

Distribute evenly among your lined muffin pan. Bake 25 minutes or until slightly browned and an inserted toothpick comes out clean. Cool for at least 30 minutes before serving (they will need time to set and will otherwise be crumbly). Enjoy!

It’s a great time of year to use squash. They are abundant and satisfying, but are also nutrient-rich powerhouses. Butternut is one of my favourites! It is versatile, creamy, full-flavoured, and easy to work with. High in Vitamin C, iron, potassium, magnesium, and bursting with beta-carotene, this starch is low on the Glycemic Index and wonderful for hungry littles, growing teens, and adults needing something satiating.